Hey Im really overwhelmed by all the information on this site for a beginner in all this diet stuff with calories ect is there something that can easily explain it I uh looked at some of the stickys on some of the forums but I dont really understand it.
Right now I am
5'7
14
around 70-80 kg
I am a chubby checker haha but you know, I have been exercising for a week or two now I dont really see much difference, I dont really eat crap but I do eat alot sometimes big thing is soft drink and energy drinks I dont like the sugar taste in them so most of the time I get the sugar free ones but im trying to stop drinking as much.
exercise thing has been like
Jogging I started from like 5 went to 10 now im like at 12 ( minutes ) then I walk for 5-10 mins and I am also doing that 100 push up program so i am on week two then i skip and stomach crunches.
Sorry if this is really dumb and pointless I am really confused and dont really know what to say aye.
Thanks.
Overwhelmed
Moderators: Boss Man, cassiegose
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi there!
Welcome to the site! First of all... Your post and your questions were neither dumb or pointless. If you have questions please ask them regardless of what they are or if you might think they are "dumb or pointless". There are no dumb questions... ESPECIALLY when it comes to your health. You only get one body and one bill of health in this lifetime! It is important to be informed about how to take care of it and treat it well so it can hopefully hold up and last as long as you need it to. Plus... when you eat well, exercise regularly, and take care of yourself you feel better and (can hopefully) help others to feel better as well. Its very important to know how to take proper care of your body. So please... don't ever apologize for asking questions and wanting to learn more about taking care of yourself. Everybody on this site (including myself!) is happy to help in any way possible.
As for exercising for a week or two and not seeing much difference... PATIENCE friend! It may take a couple of months for you to start seeing real results. Hang in there and keep up the hard work and YOU WILL see results eventually. It just takes time. You didn't put that weight on in one or two weeks... its not going to come off in one or two weeks. It will come off eventually though if you stick to it and work hard. I can promise you that!
So basic nutrition info... I'm not sure what you already do and don't know so I'll start with basics and we can go from there. I apologize if this is stuff that you already know....
So... a calorie is a unit of energy. Food is measured in calories. Stuff that is high in sugars and fats are usally also relatively high in calories. Every gram of protein has 4 calories, every gram of carbohydrate has 4 calories, every gram of fat has 9 calories, and every gram of alcohol as 7 calories. It takes 3500 calories to gain or lose a pound of fat... So if you consume 3500 more calories than you are burning off you will usually gain a pound of fat. At the same time.... if you burn 3500 calories more than you consume you will (usually) lose a pound of fat.
Healthy forms of carboydrates include: oatmeal, whole grains, whole wheat bread, whole wheat pastas, brown rice, quinoa, whole wheat couscous, sweet potatoes, legumes, fruits and veggies
Healthy forms of proteins include: chicken breast, lean turkey, lean cuts of red meat, low fat cheeses, tofu, eggs/eggwhites, soybeans, fish, and lean cuts of pork
Healthy forms of fats include: nuts, nut butter, avacados, olive oil, coconut oil.
When trying to decide what to eat it is a good idea to eat protein and a carb with every meal. For example a healthy breakfast might include oatmeal with some eggs/eggwhites. It is also important to try to eat every 2-3 hours to keep you from getting too hungry and to keep your metabolism going strong all day.
Does all this make sense? I'll let you digest that and let ask questions if you have any... If you do have questions please ask away. Sorry for all of the info! I don't want to over load you so I'll stop here and move on after i have answered any questions.
Hope this helps!
Cassie
Welcome to the site! First of all... Your post and your questions were neither dumb or pointless. If you have questions please ask them regardless of what they are or if you might think they are "dumb or pointless". There are no dumb questions... ESPECIALLY when it comes to your health. You only get one body and one bill of health in this lifetime! It is important to be informed about how to take care of it and treat it well so it can hopefully hold up and last as long as you need it to. Plus... when you eat well, exercise regularly, and take care of yourself you feel better and (can hopefully) help others to feel better as well. Its very important to know how to take proper care of your body. So please... don't ever apologize for asking questions and wanting to learn more about taking care of yourself. Everybody on this site (including myself!) is happy to help in any way possible.
As for exercising for a week or two and not seeing much difference... PATIENCE friend! It may take a couple of months for you to start seeing real results. Hang in there and keep up the hard work and YOU WILL see results eventually. It just takes time. You didn't put that weight on in one or two weeks... its not going to come off in one or two weeks. It will come off eventually though if you stick to it and work hard. I can promise you that!
So basic nutrition info... I'm not sure what you already do and don't know so I'll start with basics and we can go from there. I apologize if this is stuff that you already know....
So... a calorie is a unit of energy. Food is measured in calories. Stuff that is high in sugars and fats are usally also relatively high in calories. Every gram of protein has 4 calories, every gram of carbohydrate has 4 calories, every gram of fat has 9 calories, and every gram of alcohol as 7 calories. It takes 3500 calories to gain or lose a pound of fat... So if you consume 3500 more calories than you are burning off you will usually gain a pound of fat. At the same time.... if you burn 3500 calories more than you consume you will (usually) lose a pound of fat.
Healthy forms of carboydrates include: oatmeal, whole grains, whole wheat bread, whole wheat pastas, brown rice, quinoa, whole wheat couscous, sweet potatoes, legumes, fruits and veggies
Healthy forms of proteins include: chicken breast, lean turkey, lean cuts of red meat, low fat cheeses, tofu, eggs/eggwhites, soybeans, fish, and lean cuts of pork
Healthy forms of fats include: nuts, nut butter, avacados, olive oil, coconut oil.
When trying to decide what to eat it is a good idea to eat protein and a carb with every meal. For example a healthy breakfast might include oatmeal with some eggs/eggwhites. It is also important to try to eat every 2-3 hours to keep you from getting too hungry and to keep your metabolism going strong all day.
Does all this make sense? I'll let you digest that and let ask questions if you have any... If you do have questions please ask away. Sorry for all of the info! I don't want to over load you so I'll stop here and move on after i have answered any questions.
Hope this helps!
Cassie
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deer_dance9
- STARTING OUT
- Posts: 6
- Joined: Wed Oct 08, 2008 7:58 pm
well heres what i suggest, as the person said above me about calories is all true. You have to understand 3500 calories is alot to burn. but even easier to eat sinse everything you could think of has so many calories. i would suggest not going on a crash diet. slowly change your diet. that way you dont shock your metabolism and its easier to do then just giving up everything right away. avoid soft drinks and energy drinks. those are probably the worst forms of drinks you could have, the sugar is terrible not to mention the calories. also remember, muscle burns calories, so add some lifting to your work outs. work out for an hour a day mixing in the jogging and the lifting. by adding muscle weight it will slowly help you burn the fat off your body.
I'd politely disagree with that. Firstly as you don't need to do it every day, you only nedd about 5x a week, 6 max, and secondly, jogging is okay, but it must be remembered, unless the flatness of the terrain is altered regularly, the body coud get used to it, making the jogging less effective.deer_dance9 wrote:work out for an hour a day mixing in the jogging and the lifting. by adding muscle weight it will slowly help you burn the fat off your body.
Totally agree with the ethos in the rest of the message though
.